The shoulders are one of the most mobile joints in the human body and are extensively used for many day-to-day bodily activities. Shoulder pains after exercises are extremely common among beginners and experienced athletes and are the leading cause of variousinjuries among fitness enthusiasts.
The shoulder joints are a pair of complex muscles, bones, tissues and tendons, making them prone to severe injuries. One of the most common causes of shoulder pain after workoutsis a tear or strain of muscles, tendons or tissues that hold and stabilize the upper arm within the shallow socket or the scapula. This rotator cuff injury, which occurs due to a tear or strain in the muscles, tissues or tendons, is harrowing and, at times, causes long-term damage to the shoulders, making it difficult to perform basic day-to-day activities.
Now that we understand how the shoulder is structured and held in the scapula let us know the common causes of the shoulder after exercise, the steps to relieve shoulder pain, and a few tips to prevent shoulder injuries!
Common Causes Of Shoulder Pain After Exercise
A few of the most common causes of shoulder pain after exercise are
Improper Techniques: It is known that workouts and exercises require the body to push beyond limits. At times, athletes and enthusiasts use improper techniques during their workouts that might injure the rotator cuff or strain the many muscles, tissues or tendons of the complex joint.
Weakness: It is vital for the body and all the muscles to get adequate rest before exercising. Lack of rest or proper nutrition catered towards an active lifestyle leads to weakness, which causes shoulder pain after exercise.
Overuse Of Shoulders: Rest is an integral part of exercise and is vital for muscle recovery and prevention of injuries. A studyshows that about 17-40% ofshoulder workout injuries occur due to the overuse of the joints, often leading to rotator cuff tears, tendonitis and other tissue-related injuries!
Dislocation- Another leading cause of shoulder pain after a workout occurs when the upper arm is dislocated from the shallow socket.
Steps To Relieve Shoulder Pain
A few steps to take while dealing with shoulder pain are
Rest – This aspect of the healing process cannot be stressed enough. The doctors at Epione advise patients to rest for a few days after the injury before starting more shoulder pain treatments.
Ice Packs – Immediate administration of ice packs at the area of pain can help reduce swelling and relieve pain.
Optional Application Of Topical Ointments – Patients can apply over-the-counter topical ointments on the affected parts to help with pain.
Physical Exercise – After a few days, patients are advised to start a guided physio session with experts to start their physical recovery process and to take steps to prevent such injuries in the future!
Tips To Prevent Shoulder Injuries During Exercise
A few tips to prevent shoulder injuries while exercising are
Warm Up Exercises: Athletes and enthusiasts of varying experience levels must start a workout session after a warm up routine to prevent injuries while working out!
Use The Right Equipment: Using the right equipment while working out is crucial to having a pleasant and injury-free session.
Hydration & Nutrition: The doctors at Epione suggest athletes and fitness enthusiasts stay hydrated during workout sessions and follow a proper diet plan to ensure their body gets all the energy needed for a healthy and injury-free workout session!
We hope this article has helped you understand ways to prevent shoulder pain after exercises and tips to help you relieve pain during injuries! For more information on treatment plans for shoulder pain, click here!
